Subaru Heaven; Colorado Day one

I finally took a step and followed a sort of dream of mine, which was to visit Colorado. Luckily I have an amazing friend in Kylee who agreed to house me for the length of my stay in Boulder, Co. The flight was the best time in the air that I can remember within the past 10 years. I upgraded my ticket to FIRST CLASS and it was well worth it in so many ways! Plenty of room, drink service and actual food that was resturant quality. Below I included 2 of the things that made the flight even more smooth(My friend Jack, his buddy coke and their cousin Amos)



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Upon reaching the airport in Denver, I had to locate the baggage claim and then take a journey into the world of "skyRide" which would take me from Denver to Boulder somehow, even though I had NO CLUE where I was going. Wondering in circles like a lost soul, I finally just started asking people where they thought the bus for Boulder was and I stumbled upon Bob. Bob's 2nd question he asked me while waiting for the bus was "do you smoke up?" ha, I knew this would be an interesting conversation. He was real laid back and even told me the stop I would need to get off at once we reached Boulder in 70minutes time. The bus was packed like a can of sardines, which promptly led Bob and myself to talking to Meerna, hope spelling is close. We got some insights on anthropology as well as a cool conversation about tattoo's.

After finding out Kylee had to work later than I expected, Bob invited me to come chill with him and his roommies at their pad. So here I am on a bus I THINK is taking me to the right place and about to go hang out with "Bob" from Baltimore who is a 5 1/2 year senior at CU. As soon as we got off the bus his buddy "Bry" picked us up in his Subaru wagon. Bry was a pretty cool laid back guy from Denver but had family in Asheville actually. We stopped by the local spot for good brews, grabbed a 6-pack and headed to their crib. Typical college party house, with speaker wires running all around, profane notes to each other on the fridge, a party room with blacklight beer pong, and a jacuzzi out back, this place would have been MONEY back in college!!!



Kylee eventually got off of work and picked me up at the party pad. Bry gave me a pretty cool new website www.sadsteve.com which I really like. 2 new bands to check out are "Pepper" and "slightly stupid" are on my list now. Kylee and I stopped by her freezing condo which was set at 50 degree's!!! Afterwards we stopped in at the Pearl Street mall which was awesome! Ton's people walking around and christmas lights up everywhere around this unique outdoor mall that i loved.


We stopped into "Powell's candy shop" where Kylee worked, it is pretty cool, looks like something off of a movie. There I met her manager and friend Bonnie who went out with us after she left work. We met up with Kylee's friend Mark at "Walnut Brewery" I believe and had some drinks and a kick A$$ spicy spinach dip that Bonnie went to town on ha-ha.

All in all it was a great day/night in Boulder. I got some pretty cool picks to show for it. The mountains are pretty awesome, the people are much more laid back and open it seems for sure. Ahh just before we went for a couple drinks, some guy came up to me shook my hand for 2 minutes and kept asking "where are you from?" and "are you going to kick some A$$?". He kept rambling on and I figured the best thing to do was play stupid so he would just eventually leave. Wow! Welcome to Boulder!!! I even saw a guy dressed as santa claus with a lighted thong on who was getting whipped on the side walk by random people, these are memories you just can't forget hahaha.



The Title of this entry was called "Subaru Heaven" because I think about 80% of the people out here drive them!

Training Smart = racing good

- After many years of trial and error I have stumbled upon wisdom in the form of training. In my younger days I tried to defy the logic that I could run certain paces with lack of proper training simply because I was going to "man-up". Well I did fairly well with this philosphy but never quite hit those goals. Over the past 2 years I have finally began reaching my potential and along the way have set new PR's from the mile to the half marathon.

The reason this happened was because of consistent training and much of it was specific focus. I PR'ed in the half marathon and with some loose running afterwards I ended up setting a 10k PR after having a good time at cooper river the day before as well as knocking out a big 5k PR, finally breaking the 15:30 barrier, and also making the 2009 World Duathlon championships.

I have been in focus for the last 6 weeks on the Turkey Trot 8k, hoping to break 26:30 maybe 26:20 and setting a new PR. One of the main things I have learned about proper training is PROPER RECOVERY. Eating correct, stretching, and drills make a huge difference, even compression provides a large benefit. After these past 2 years it has all come together and thats why I have total confidence and faith in a training regimine that i want to share with others. I have yet to be seriously injuried in any way and I have only climbed higher and higher with my goals.

-Once I get the mental side of things down at every race I will be golden. I have a habit of picking one or 2 races to really excell at lay back on the others. Training for 3-4 weeks before a marathon does not mean you are in marathon shape< I could easily run a sub 2:50 marathon in my opinion right now but I want to take it to another level when I race a marathon again and that's breaking 2:40, which requires more specific focus along with higher mileage.

Here's to you Mr. Marathon, I will be coming for you again in the new few years.....
Train Smart
Race Smart

No Marathon

- Today will be a short post that will be expanded hopefully later today or tomorrow. In short I have decided to pass at the chance to race the Thunder Road Marathon. This week i will also take my name out of the hat to pace the 3:00 group in its entirety as I want to keep my training focused. After many many people gave me their blessing to run the marathon I listened to two very wise mentors who said it could be detrimental to my forward progression into 2010.

To Marathon or not to Marathon?

In the back of my mind I always think about racing even though I have already sworn to "pace" someone or a group of people. In this case I am speaking of the Thunder Road Marathon. 3 weeks ago I officially registered as a pacer for the 3:00 marathon group and I was excited to knock out my qualifier for Boston so that I could make the trip with my friend Logan.
Just after the Marine Corps Marathon I found out via facebook from all of the status updates that Boston was officially full. This stirred up my brain a bit as to why I would even pace Thunder Road since I would not be able to register for Boston in the upcoming year. Racing in the Outer Banks, I was signed up for the "Pamlico jack Challenge" somehow and decided to go ahead and do both the 8k on saturday and the half on sunday. Both were very smooth and despite being sick for 3 days I managed to piece together good races. The most important factor was that I actually was not even sore after either race.

I decided to amp up my training a bit after the race and things are going really well at this point. Not sitting at a desk all day does have its advantages as I have been getting in some good runs as well as taking the time to do the little things to avoid injury and recover properly. Last week I was at 66 miles which was the most I have done in many months. When I did the Boston Marathon in 2007 I was topping out around 50 miles for my max week and managed about 40-45 in my 7 week build up. I ran 2:48 and change at Boston that year which included a 1:17:01 first half before I ate it pretty hard the last 2 miles. With a couple years of good base and no real injuries, I think I can sustain a decent pace for 26.2 miles and actually not Bonk.

After years of trial and error I completely understand nutrition as well as the required training for certain goals. I may not have loads of 20+ mile long runs or even 15 mile tempo runs at Marathon pace. This past weekend I had a nice 16 mile run on the 1st half of Thunder Road and 12 of it was a progressive run down to upper 5:40's pace. I was being smart on my last mile with backing off and jogging in to let my body recovery a bit. So the question is, should I actually try to "Race" my hometown marathon and accomplish a top 5 finish that would give me a lot of pride? I debuted with an 11th place finish at Thunder Road in 2005, I would like to improve upon that.

To Marathon or Not to Marathon???

PRC - Personal Record Coaching

Today's Post is just new information about the coaching services I am going to offer going forward. More to come, have a lot going on right now.



PRC - Personal Records Coaching

“Looking to simply start a more active lifestyle? Training for an upcoming race? Going for a PR?, Let us coach you through the entire process, we will personally cater to your goals in mind and help you achieve the results you are looking for while showing you the little things that basic programs ignore"

Coach Chris Lamperski
2009 Team USA Duathlon member and World Championship competitor
1:12:40 : Half Marathon
26:31: 8k
15:27 :5k

The following levels of contact with Coach Chris are available:

Personal Coaching - weekly workouts monitored online, unlimited email, unlimited phone.

One-on-One Coaching Sessions - monthly, bi-weekly, or weekly sessions held in addition to the Personal Coaching format.

Personal Training session - A 60 min session with your coach to go over cross-training/injury prevention techniques and programs. This will also cover strategies for proper pacing and approach.

A free initial consultation with the Coach is offered after communication via email and phone. This is simply to help both parties understand what goals are in demand and at which level the client will require to achieve these.
o Professional Photography can be added with all packages at a major discount from the normal fees at local goal races.

At PRC our mission is to work with each individual step by step to achieve their fitness goals. Whether you are a beginner or a seasoned athlete, we will take you through every step that will prepare you to achieve your goals. Our approach to hard work and our commitment to you will continue to influence your life forever.

Coach Chris’ Contact Information:
ChrisLamperski@gmail.com
704-641-2254